Dynamic Lunge with Rotation

Purpose: Many swimmers lack rotation and extension, mainly due to overactivity of their shoulder internal rotators combined with the amount of sitting performed by the average person. This exercise, looks to increase thoracic rotation and extension while providing a dynamic movement to combat shoulder internal rotation.
Directions: In the lunge position, have your back leg's arm rotate up and back (approximately 135 degrees). While doing this have your head follow your hands and maintain your feet facing forward. You are likely to feel a "stretch" in the front of your hips and chest.
Perform for ~10 - 15 repetitions, as part of a dynamic stretching or mobility warm-up.